The many benefits of family exercise!

Making movement fun is one way that parents can help keep children fit.  When movement is fun, children will choose movement over sedentary activities and develop a lifelong preference for regular physical activity.  Movement throughout the lifetime will help control weight, reduce health risks, and improve mood.  Physicians suggest 30 minutes of activity three times per week, and the key to making this happen is planning.   You can turn off the television three evenings a week, mark it on the calendar, and make exercise a habit.  Weekends offer opportunities for longer outings.  Here are just a few suggestions to make movement fun for everyone in the family:

• Discover fun songs such as “I Like to Move It” from Madagascar 2 and dance together; dance as you do housework or yard work to make those activities more fun.
• Do an experiment with fast and slow tempos:  Does listening to a fast song propel you around the block in a shorter time than a slow-paced song?  (Research says that it will).  Use a timer to find out for yourselves.
• A weekend hike can be fun, but a treasure hunt is even more exciting.  Letterboxing is a treasure hunt hike without a GPS device.  The website www.letterboxing.org explains this unique combination of artistry and navigational skills that makes hiking fun for the whole family.
• Make exercise seasonal: Gardening is a way to get a great workout in the spring; everyone can help dig, hoe, plant, and weed a vegetable garden.  Summer can involve car washes and fall is raking leaves.  In the winter, shoveling snow and snowball fights are invigorating.
• When weather permits, play outside:  Without a lot of planning or money, you can play lots of sports in the backyard:  soccer, catch, Frisbee, tag or football will keep you smiling and moving.
• Video sports are available regardless of the weather:  Kids and adults alike can get a great workout with the assistance of Wii Fit or the standard Wii package.  The added component of competition will keep some kids moving until they drop!
• Reduce your car use:  If you live within a mile of your child’s school, you can walk or ride bikes to school to get a daily dose of activity.  This takes planning and getting up earlier but the rewards are wonderful; walking is a great way to spend time talking.
• A simple walk after dinner will help maintain blood sugar in the normal range and provide a time for contemplation and connection.  Notice the beautiful surroundings and express gratitude for your blessings.

Remember that children will do what you do.  If you want children to be active, move with them.  Make sure your children know that you value regular physical exercise for yourself as well as for them.

You Get One Chance

Every day you go through a number of different routines such as eating breakfast, driving your car, showering (I hope), and many others. You also spend time on a regular basis preparing for things that may never happen, for example; training in CPR, paying for special insurance, practicing self-defense, and even learning advanced trigonometry.

But when it boils down to a topic such as self-defense, you get ONE CHANCE: one chance to defend yourself, one chance to defend someone else, and one chance to possibly save your life. There are many ways to practice self-defense physically, mentally, and verbally. But it all comes down to muscle memory when your adrenaline is pumping, your fine motor skills are sunk, tunnel vision kicks in, and you have no time for anything except action.

At Empower Martial Arts we believe that less is more when it comes to self-defense. Yes, it’s exciting to learn a new self-defense technique that involves many steps and can disable an opponent with minimal effort, but will you be able to remember everything in a time of crisis? We believe in self-defense that is simple, proven effective, can be used on much larger opponents, and will hold up in court in case of a serious incident.

Take your training seriously, take your health and fitness seriously, and strive towards excellence and a life with no regrets. For questions or more information contact: tj_holgerson@hotmail.com or (913)-754-6570.

 

Overcoming Overeating

Empower Martial Arts wants you to stay healthy, fit, active, and reach your goals one personal victory at a time! Here are some great eating tips by www.webmd.com .

By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD

Babies are born knowing to eat when they are hungry, and stop when they are comfortable. But as we grow up and are exposed to fad diets, advertising, food used as a reward, ect.., many of us unlearn this beautifully balanced way of eating and begin to overeat.

Yet eating when you are hungry and stopping when you are comfortable is one of the keys to healthy eating and living, says Linda Bacon, PhD, nutrition professor at the City College of San Francisco.

Much has been written on the "eating when you're hungry" side of this equation. But how do you learn to stop when you're comfortable if you've lost touch with this over the years?

Overcoming Overeating

Experts say there are things you can do to make yourself more likely to stop eating when you are comfortable. They include:

Eat slowly: This isn't a new concept; remember all those familiar dieting tips like "sip water between bites" and "chew thoroughly before swallowing"? These were all aimed at slowing us down when we eat. Research led by Mark Gold, MD, at the University of Florida at Gainesville has shown it takes 12 or more minutes for food satisfaction signals to reach the brain of a thin person, but 20 or more minutes for an obese person. Eating slowly ensures that these important messages have time to reach the brain.

Be aware: "Be more attentive about the whole eating experience; don't eat when you are driving or at the computer," advises Bacon. When we're distracted or hurried the food (and calories) we eat tend not to register well in our brains. Jean Kristeller, PhD, a psychologist and Indiana State University researcher, suggests a brief premeal meditation to get centered before eating so you can more easily derive pleasure from your food, give the meal your full attention, and notice when you've had enough.

Make the first bites count: Bacon believes the maximum food enjoyment comes in the initial bites. "After a few bites, taste buds start to lose their sensitivity to the chemicals in food that make it taste good," she explains. Satisfying your taste buds by really savoring those first few bites may help you stop eating when you're physically comfortable.

Keep up appearances: Using a smaller plate and paying attention to the presentation of a meal can increase your awareness of the food in front of you and help you stop eating when you are comfortable. "The brain looks at the plate and decides if the potion is adequate," says Gold. "It takes some time, but the smaller plate, the smaller portion."

Choose satisfying foods: Steer away from foods that give you a lot of calories for very little volume, such as milk shakes, cheese, and chocolate, Gold recommends. The higher the fiber, protein, and/or water content of a food or meal, the more likely it is to be satisfying in your stomach without going overboard on calories.

For more information or questions contact EMA at (913)-754-6570 or tj_holgerson@hotmail.com.



 

Martial Arts Maximum!

Mr. Holgerson is hosting a martial arts tricking small group at Manna Church! We will be meeting this Monday February, 11th at Omega Gymnastics located at 4145 Ferncreek Dr, Fayetteville, NC 28314, right near Ramsey St. and All American expy from 7:30pm to 8:30pm. Bring your friends, some comfortable clothes, and get ready for a great evening!

Health Benefits of Martial Arts

You may have heard once or twice before about how Tae Kwon Do and Martial Arts build strong character development traits and life skills such as Integrity, respect, perseverance, honor, confidence, etc…, but sometimes the health benefits are slightly overlooked.

In conjunction with the physical exercises of Tae Kwon Do such as kicking, punching, footwork, stances, and blocks, come numerous benefits for your health and body. Done consistently, the movements and exercises associated with each class help relieve stress and anxiety by releasing the endorphins and toxins trapped inside your body. When these are released, it allows your body to think more clearly and to create a better flow of oxygen and blood to your brain and muscles. Many times during class the instructor will remind you to breathe correctly and to not hold your breath. This may seem like common sense, but when your body is tired and fatigued your mind becomes fatigued as well.

Some adults choose not to participate in martial arts due to a number of reasons, one being the fear of injuring themselves. In each class at Empower Martial Arts we start with the proper warm up and dynamic stretches for the activities and movements that will be done during the main portion of the class. This insures that your muscles and tendons are ready to be worked, strengthened, and toned to avoid possible injury or reinjure. The end of each class time is also spent on static stretching and tactical breathing to relax the muscles and improve flexibility. We also strongly encourage stretching throughout the day and drinking water to avoid possible cramps or tightness.

If you’re looking to feel better, move better, breathe better, and even lose some weight while getting in shape, contact (913)-754-6570 or e-mail tj_holgerson@hotmail.com for more information!

 

What does it mean to be a Martial Artist?

I wish there was a simple answer to this question that would sum it up so well that there would never be any controversy. Unfortunately the term “martial arts” is taken many different ways and is interpreted differently by all cultures with martial art styles.

EMA views a martial artist as someone who is confident, disciplined, shows self-control, and is greatly respected by others. It’s doing the right thing even when nobody is looking (integrity). It’s stepping out of your comfort zone and overcoming obstacles that cause you to grow physically, and mentally. It’s helping others repeatedly without asking anything in return. It's taking care of your body. It’s being a peace warrior. It’s knowing how to defend yourself and avoiding fights all together. It’s not easy, it’s not always fun, it’s not always painless. If it was, everyone would achieve the rank of black belt.

At EMA we do not practice meditation, but I do believe in taking time to rest, quiet yourself, stretch, and BREATH! Doing this is essential to relieving stress, calming anger, and creating a clear conscience to be able to think clearly at all times.

We strongly encourage questions throughout classes to clarify the small details that will help all students learn not only the physical skills but the art as well.

A martial artist should strive to acquire all of these traits to better himself/herself as well as those around him. For more questions contact TJ Holgerson at (913)-754-6570 or tj_holgerson@hotmail.com.

 

Preventing Injury During Training

Another form of safety is taking the correct steps towards preventing injury during training. This is broken down into 3 segments: before training, during training, and after training.

Before Training: It doesn’t take long the older you get to realize how important it is that what you do before a workout can have a significant impact, not only on results, but in preventing injury. Phase 1) Insure that you are hydrated before each workout. Don’t wait until afterwards to drink a gallon of water. Phase 2) Dynamic stretching should take place to allow blood and oxygen to circulate through all of the muscles, especially those that will be worked more than others during the training or workout. Phase 3) Mental preparation: If you are very tired or already have an injury that needs to be protected, be sure to let the instructor know and use caution.

During Training: Always be aware of your surroundings, especially if you are required to move in all directions. Listen to your body. If you work out on a regular basis you will know your limitations better. Don’t be afraid to stop if you are feeling dizzy, light headed, or feeling pain.

After Training: Now is the best time to do static stretching, hold various leg and arm stretches for 10 to 15sec. This is the best time to stretch while your muscles are warm and tired, but do not over stretch. Next, sip on water do not chug it, and in the 30min after completing a workout be sure to eat something with protein, and potassium for faster muscle recovery.

Whether you workout and train every day or once a month, it’s always important to do everything you can to avoid injury so you can feel better, workout more, and live a healthy lifestyle.

For more ways from Empower Martial Arts on preventing injury contact tj_holgerson@hotmail.com

Building upon the foundation of Perseverance

Perseverance defined is steady persistence in a course of action, a purpose, a state, etc…, especially in spite of difficulties, obstacles, or discouragement.

This being said; take the number of activities and challenges you did perfectly the first time and compare them to the number of ones you had to work at. If you have done more perfect the first time you need to be writing this post!

Empower Martial Arts is the result of years of perseverance. Learning through hardships and pushing past difficulties doesn’t just keep you on the road towards achieving your goals, but more importantly develops strong character.

Setting a goal is step one. Step two is working to make it happen. EMA wants to not only show you what the end can look like, but teach YOU how to get there. Having accountability, a mentor, and someone to encourage you through the highs and lows is what EMA is all about.

One of the best tools you can have in your bag is knowing what to do when you’ve hit the wall. When you’ve lost all motivation to continue on, what do you do? Who do you call? Knowing the answer to this question ahead of time and having a game plan is planning for success.

“God knows our situation; He will not judge us as if we had no difficulties to overcome. What matters is the sincerity and perseverance of our will to overcome them." C.S. Lewis

What do you mean workout durring Christmas?

As the Christmas holidays are rapidly approaching, many people are finding themselves slowly running out of time for gift buying, decorating the house, sending out Christmas cards, and WORKING OUT!

Yes the holidays are very exciting and can be stressful at many points, but cutting out your workouts may be what brings your spirit down. Most people know that working out at a level that pushes you,  slowly improving your cardiovascular system and burning fat is one of the biggest stress relievers you could ask for.

The more your body moves and your sweat glands open, your body begins to release endorphins that increase your productivity throughout the day, generates more energy for your body, and gives you a more positive outlook on what’s ahead. I’m not saying this gives you an excuse for eating more cookies this holiday season, but keeping the body active will reduce fatigue, cramping, and heartburn from whatever holiday dishes you do devour.

This holiday season stay a step ahead, continue your workouts and if you haven’t started working out, get a jump on all of those waiting for the New Years! Kick stress in the face with martial arts, and don’t let the cold weather keep you out of the gym!

If you are needing motivation to workout, tips for staying healthy, or just need someone to keep you accountable, contact any of our EMA instructors by e-mailing tj_holgerson@hotmail.com.

Stepping up, Stepping out, Empower Martial Arts

Teaching kids about self-defense isn’t just teaching them how to block punches, kicks, and thwart aggressive bullies. It’s instructing them  on the importance of proper attitude, perspective and self-talk.

Tom Callos, team coach for a program called The Ultimate Black Belt Test, promotes the idea that self-defense is far more about what a child thinks—than it is about some techniques of martial arts (this goes for adults as well).

What do you mean? This simply means don’t give someone else the power to decide how YOU feel! Don’t let others influence whether you are sad, happy, angry, or scared. I have to agree this is much easier said than done. So how do I go about this? The same way you eat an elephant, one bite at a time. One incident where you, or I, don’t blame someone else for how we feel.  Then that adds up to 2 incidents, then three, and from there habits begin to form.

This is much the way classes work at EMA. If you’re always dwelling on what lies ahead, you will become frustrated.  Instead, learn one move at a time and we will help you track your progress!

This thinking process can be just as useful as actual self-defense, and can also be practiced everywhere you go. For more questions on this lesson contact Mr. Holgerson at tj_holgerson@hotmail.com.

Idea's + We + Action = Change! Fayetteville, NC

Empower Martial Arts is committed to "change" by using people to put idea's into action! We also want to put YOUR idea's into action and help YOU make a difference community. "Be the change you want to see in the world."

Getting Involved in the Community, Empower Martial Arts Fayetteville, NC

This weekend EMA Instructors had the privilege of judging and networking at the “Trick or Treat Bash Open Tournament.” Martial arts studios from all over NC showed up to compete, make friends, and improve their skill set. The tournament was for all ages, ranks, and skill levels and offered competitions in the categories of weapons, open hand forms, point sparring, continuous sparring, grappling, and overall grand champion. For students and parents that are interested in competing at a tournament, contact Mr. Holgerson at tj_holgerson@hotmail.com or by phone at (913)-754-6570.

EMA also attended the STCNow or (Stop Child Trafficking Now) walk near downtown Fayetteville to raise money and awareness about child and sex trafficking. The event was put together very well with many volunteers and churches making the event a success! For more pictures and information check out EMA’s facebook page at: http://www.facebook.com/pages/Empower-Martial-Arts/207343829305955?ref=hl or flickr page at http://www.flickr.com/photos/tjholgerson. 

 

FREE Seminars For Parents, Empower Martial Arts

FREE Bully Prevention Seminar for Parents typically takes about 1 to 1.5 hours. Think about it: in just 1.5 hours, you will learn how to identify bullying behaviors and what you can do for your child if they are being bullied or are the bully. You will also learn the steps you need to follow when dealing with teachers and your school to provide the best protection for your child.

Click on the link http://balancedlifeskills.com/bully-prevention/workshops/parents and sign up for this free workshop. Even if your children are Home-schooled it can still be a very worthwhile conference.

This website also offers a FREE workshop on suicide prevention. How to detect the warning signs, know how to offer help, and know how to get help and save a life! Click the link http://balancedlifeskills.com/suicide-prevention to get started!

For more information or questions, leave a comment below or e-mail tj_holgerson@hotmail.com

Knowledge and awareness are the first steps in true self-defense.

The Power of Your Voice, Empower Martial Arts

When most people think of Karate or Tae-Kwon-Do, the first thing that comes to their minds is the crane pose from The Karate Kid or a goofy yell. In martial arts this goofy yell is called a “ki-hap” and it serves several purposes.

The main purpose of a “ki-hap” is to increase your power when executing a technique. Science has shown how exhaling simultaneously with a technique can increase your power by up to 15%. It causes a small burst of adrenaline to escape while at the same time reminding you to breathe when you’re nervous.

Yelling is also a great way to draw attention to yourself if you are feeling threatened or are being attacked. The worst thing you can do is freeze up and not say anything. Yelling can signal other people to help you or even scare the aggressor away entirely.

For testing purposes, ki-hap’s are used as a form of communication to signal your partner during one-step drills and self-defense routines. This is one way of showing respect to your opponent by making sure they have a plan before attacking.

Finally yelling is a great form of stress relief that is generally frowned upon in many activities. Coming from a stressful day at work or having trouble with bullies at school, EMA wants to relieve your stress and build confidence through the power of your voice!

For more information or questions on this topic or how to get involved in Empower Martial Arts contact Mr. Holgerson at tj_holgerson@hotmail.com or leave a comment below.



Safety Tips For Your Children From Empower Martial Arts

Just in case you didn’t know, pedestrian injury is still the second leading cause of unintentional injury-related death in children ages 5-14. Because a child’s size and cognitive ability are constantly developing, in addition to environmental risks such as speeding motorists there are many hazards that contribute to accidents and injuries. Here are some great tips from resources www.safekids.org and www.childrensafetyzone.com.

Teach safe behaviors:

• Look left, right and left again before crossing the street. Cross when the street is clear, and keep looking both ways while crossing. Walk, don't run.

• Understand and obey traffic signals and signs.

• Walk facing traffic, on sidewalks or paths, so that you can see oncoming cars. If there are no sidewalks, walk as far to the left as possible.

Practice safe behaviors:

• Don’t allow a child under age 10 to cross streets alone as he may not be able to fully appreciate the speed of cars on the road.

• Require children to carry a flashlight at night, dawn and dusk. Add retroreflective materials to children’s clothing so that a child can be seen by motorists, even in the dark.

• Don't let kids play in driveways, unfenced yards, streets or parking lots. Drivers may not see or anticipate children playing.

For more information on safety tips and how to get involved with Empower Martial Arts Contact Mr. Holgerson at tj_holgerson@hotmail.com or by phone at (913)-754-6570.  

Empower Martial Arts Taekwondo Program is Here! Fayetteville, N.C.

Tonight was EMA’s first official workout class! If you or your children are interested at all in trying EMA’s Taekwondo program, join us on Thursday nights at Hammond Hills Neighborhood Center at the corner of Bastogne and Normandy for an exciting traditional Taekwondo class hosted by Mr. Holgerson.

Oh and did I mention it’s FREE! There will be 2 class times, one from 5:00pm-5:45pm for 6-12yr olds, and another from 6:00pm-6:45pm for 13yrs and up. This will not be available forever and classes are limited, so call 913-754-6570 to reserve a spot.

There is also a toddler room for parents with younger children that includes a window to watch classes.

Bring any clothes you don’t mind sweating in (no jeans please) and join us on Thursday night! For more questions and information contact Mr. Holgerson at tj_holgerson@hotmail.com or by phone at 913-754-6570, also check out EMA’s facebook page at http://www.facebook.com/pages/Empower-Martial-Arts/207343829305955?ref=hl

50 Awesome Pre and Post-Workout Snacks!

Kellie Davis of greatist.org had some great Pre and Post-Workout snacks I wanted to share with you.

Pre-Workout Snacks

The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-workout, that usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling. All ready to go? Check out these 25 options to start things right:

1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!

 

2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.

 

3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!

 

4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

 

5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

 

6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.

 

7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

 

8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

 

9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!

 

10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

 

11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!

 

12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.

 

13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.

 

14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).

 

15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.

 

16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

 

17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.

 

18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.

 

19. Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.

 

20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash of stevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.

 

21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

 

22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.

 

23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health^[1].

 

24. Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.

 

25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

Post-Workout Snacks

Photo by Ben Draper

After a tough gym session, post-workout snacks are an imporant way to restore energy and rebuild muscle, too. Downed within two hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. Here are 25 ways to end that workout on a high note:

26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

 

27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.

 

28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

 

29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.

 

30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

 

31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

 

32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!

 

33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

 

34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.

 

35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

 

36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.

 

37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.

 

38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.

 

39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.

 

40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudine Morgan via Iowa Girl Eats.

 

41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

 

42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributor Lisa LaValle Overmyer.

 

43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.

 

44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.

 

45. Apples and cheese: Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

 

46. Pita and hummus: One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.

 

47. Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

 

48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

 

49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.

 

50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!

Blood, Scrapes, Bruises… Are You Prepared for Reality?

Let’s face it. If you are targeted in a physical attack, there is a very high percentage that you are going to at least feel a little sore the following day. It is very rare that someone is attacked physically and no harm or damage is inflicted during the process unless, of course, you are Chuck Norris.

What Empower Martial Arts wants to prepare you for is the reality that you will probably bleed or receive an injury during an attack. The question is, “How will you respond when this happens?”

Everyone has heard of “Fight or Flight” before, correct? When your adrenaline is pumping, your heart rate is very high, your tunnel vision has kicked in, and your fine motor skills are useless, what do you do? Unfortunately we cannot create the exact feeling and experience of this, but there are many ways to develop the correct responses and actions to counter these attacks through persistent practice.

The best way of course, to prevent these types of attacks is to have a prevention mindset and always be aware of your surroundings and situation. This is step number one. But if the situation is inevitable, you need to have the CONFIDENCE and ABILITY to act quickly while under high stress. Some martial arts facilities teach beat him down until you’re for sure the assailant is immobile. Others say hit him with mace, kick to the groin, or run and scream. What is best?

EMA is trained in several different types of self-defense, but is not bias to any one specific style or the other, but rather utilizing the strengths of the individual and the situation to insure the highest chance of success.

There is no “quick fix” to this problem. It takes diligent practice and time to develop the reflexes your body needs to survive during an attack.

For more questions or if you are interested in EMA coming to your school or business contact tj_holgerson@hotmail.com or call (913)-754-6570.

 

What to expect from a childrens martial arts class at EMA!

Expect there to be one or more experienced teachers on the floor in your child’s class. Expect the teacher to, at times, appear to have the patience of Job. Expect a bit more, Oh how shall we say it? ENERGY, every so often. Expect the teacher, whether gently guiding everyone along or cranking up the troops, to wear a smile (a happy one!). 

Expect a lot of talk about respect, about leadership, about following directions, about good manners, about anger, about a whole bunch of things just about any parent would love to hear some OTHER adult talking to them about. That’s the way we do it.

Expect a lot of good-sleep-inducing exercise. And expect some special events, as one of our primary goals is to teach our students to take what they practice on the mat and apply it to other things (like school, like work, like fun, and -- to the community).

Expect to look back on your son or daughters martial arts lessons with great pleasure and fond memories. Expect, genuinely, some very good times. Empower Martial Arts wants to show YOU and your children how to become safe, healthy, and a great leader! E-mail tj_holgerson@hotmail.com or call (913)-754-6570 for more information.  

Education, Application, and Perseverance Fayetteville, NC

Over the last week Empower Martial Arts instructors traveled around the Midwest to increase their knowledge, training, teaching skills, and passion for sharing martial arts! We want to thank Albert Bryant of Willard Tae-Kwon-Do in Willard, Missouri for allowing EMA to share their love of teaching with all of the students. The instructors, staff members, and parents were very welcoming and kind. Mr. Harlow and Mr. Holgerson were given the honor of teaching both the lower ranks class and the high ranks class.

EMA then headed south to spend the weekend with Grand Master McNealy in Arkansas. With numerous workouts and trainings, each instructor was given personal one on one training with the different masters of taekwondo. During this weekend, Mr. Holgerson also hosted small tricking workouts to spark creativity and inspire students to push their training to the next level! Extra trainings held by Grand Master McNealy included tournament sparring, knife defense, kickboxing, and grappling. 





 





EMA strives to lead by example in building new friendships, lasting relationships, a mind that is always learning, and increasing your fitness to live a healthy life. Success is the journey, not the destination. For more pictures or questions check out EMA’s Facebook page at http://www.facebook.com/pages/Empower-Martial-Arts/207343829305955?ref=hl, or e-mail tj_holgerson@hotmail.com.